Mother nature was very bi-polar here this week, which made for some very interesting running. I am fortunate enough to have a treadmill in my home, so the only real difficulty I had was deciding whether to brave the elements or hit the hamster wheel. Overall, I had a decent training week. This week was my first week of incorporating 2 speed workouts plus my long run, which is challenging but very fun because I am starting to see the light at the end of winter and the start of spring racing season.
Monday is my rest day. I did my upper body weights and core work.
Tuesday it was 55 degrees and raining! I was scheduled for 65 minutes with a Fartlek workout: 10 minute warmup, 8 x 400 meters at 6:16 pace with 400 meter recoveries; 20 minute cool down. I completed the workout, but man, it was not pretty. I couldn’t hit my paces and I had to stop a few times for extra recovery. Those 400 meter bad boys kicked my @rse. Ugh. I threw in 4 strides at the end and ended up with 8 miles (8:19 average pace; intervals ranged from 6:12-6:44).
Wednesday we had a huge snow storm roll through and school was cancelled so I worked at home since I had no child care. I was also wicked sore. My hip flexors were absolutely screaming. The good news was that even though Tuesday’s speed work felt like a failure, clearly I worked myself hard and was reaping some training benefits. I ran 7 miles easy on the treadmill after I got done working (8:50 average pace).
Thursday I was scheduled for a 70 minute run with 40 minutes at tempo. Unfortunately (due to user error), my alarm clock didn’t go off, so I did not wake until my husband did. I couldn’t run in the evening because we were meeting up with friends to celebrate a law school graduation, so I just did what I could before work: 30 minutes on the treadmill. 3.35 miles (8:58 average pace).
Friday I got up bright and early to log my tempo workout on the treadmill. I had a 10 minute warmup; 40 minutes at 7:41 pace; then cool down with 4 30 second pickups (in lieu of striders). 9 miles (8:03 average pace). This felt pretty decent – mostly because the pace is slightly slower than my tempo pace. I appreciated my coach’s mercy though as I am sure next week he’ll bring on the faster stuff.
Saturday I hemmed and hawed all morning as to whether I should run on the treadmill or suck it up and go outside. It was cold (6 degrees), but even worse, we got more snow overnight and the roads were a mess. Ultimately, I did decide to go outside though. Fortunately, it wasn’t too bad temperature-wise and there wasn’t much traffic, so I was able to pretty easily navigate the super slippery/snowy spots. 7 miles (8:37 average pace). Clearly the cold weather gets me moving because this is definitely faster than my normal easy pace. 🙂
Super Bowl Sunday was my long run day! I was scheduled to run 2 hours and 15 minutes, which would be right around 15 miles. Unfortunately, I made some big mistakes with this run. First, I intended to get out earlier than I did, but ended up getting caught up in work. By the time I got out there (around 2 pm) I hadn’t really had anything to eat or drink all day. By the time I logged my first hour, I felt very crappy and had a massive headache. The hefty wind and cold temps certainly didn’t help. I made it back home in 1:35 and tried to rehydrate. I changed my clothes and had every intention of finishing my run on the treadmill, but my head was killing me and I felt sore. So I bagged it after a few minutes and decided my 10.6 miles would have to do for the day.
Total: 45 miles